Health and Fitness Magazine

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How to Make Your New Years 10 Resolutions Stick!

Hyperbaric Oxygen Treatment 12 for Lyme Disease

Create New Beginnings 21

Discover the Difference

with The Capital

Athletic Clubpage 18

TOTAL HEALTH MASSAGESPECIALIZING IN VERY DEEP TISSUE

A CARING TOUCH 40+ Years In PracticeKathy Boggs CMT, H.N. & Herbalist5526 College Oak Drive916-344-8036

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Get refreshed & relaxed at any of these great business locations!

Are you tired of taking the same old cake recipe to functions year after year? Give this recipe a try to vary your holiday dessert o!erings. Whether or not there is snow on the ground, the Snowball Bundt

Cake will be a hit. It starts simple with a boxed cake mix but is steeped in "avor with the addition of crystallized ginger, almond extract, and slivered, chopped almonds. #e cream cheese $lling only adds to the "avor of this delicious cake. #e canned frosting gets added "avor with lemon and the cake is covered in luscious coconut. #is is one snowball you will de$nitely want to have as a part of your winter celebrations. And guess what! #is snowball is good all year round.

SNOWBALL BUNDT CAKE 1 pkg yellow cake mix 3 large eggs 1/3 cup oil 1 1/4 cups water 1 tsp almond extract 1/2 cup crystalized ginger, chopped coarse 3/4 cup slivered almonds, toasted and choppedPreheat oven to 350 degrees. Grease and lightly !our a 10-inch Bundt* pan; set aside.In large mixer bowl, combine the cake mix, eggs, canola oil, water, and extract. Blend mixture for 2 minutes; fold in the ginger and almonds.Pour the batter into the prepared Bundt pan. Bake 50 minutes or until a wooden toothpick inserted in the center comes out clean. Cool in the pan on a wire rack for 25 minutes. Remove from the pan and allow to cool completely on a wire rack.

When cake is completely cooled, use a long serrated knife and slice the cake horizontally into 2 layers; the bottom portion should be 2/3 of the cake, the top part only 1/3. Remove the top and set aside. Hollow out the bottom layer leaving about 3/4-inch on the sides and bottom. (Save the hollowed out cake in a baggie for another use such as a small tri!e.) Make the following "lling and spoon it into the “tunnel”. Then replace the top layer.

FILLING: 1 pkg (8-oz) cream cheese, softened 1/2 cup sour cream 3 tbsp powdered sugar 1/2 tsp vanilla extractIn a large bowl beat the cream cheese until light and !uffy. Beat in the sour cream, powdered sugar, and vanilla extract until mixture is smooth.

COCONUT ICING: 1 tub creamy vanilla frosting 1 tbsp lemon juice 1 cup shredded coconut Combine the frosting and lemon juice until smooth and blended. Spread on the cake and immediately sprinkle the coconut over the cake, pressing lightly into the frosting.*A tube pan may be used.Enjoy!

For more of Linda’s dessert recipes visit her blog at http://ladybugssweet-treats.blogspot.com For her diabetic dessert recipes, visit her at http://diabeticenjoyingfood.blogspot.com. H&F

B! L"#$% C%&'( W"()'#

Yummy Snowball Bundt Cake

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MAY/JUNE 2011 EDITION

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APRIL 2011EDITION

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JANUARY/FEBRUARY 2O12 5

ON THE COVER Discover the Difference with The Capital Athletic Club 18

HEALTHWhat You Need to Know About False Gluten Free Labeling-Pt.1 6

NUCCA, A Simple Procedure That 8 Can Eliminate Pain and Restore Optimal Health

Hyperbaric Oxygen Treatment for Lyme Disease 12

This Winter, Beat Any Infection No Matter What 25

Finally, There’s Help for Veterans’ 30 Spouses Who Need Caregivers

Seven Secrets For Depression Relief, Part 1 35

NEW YEAR’S RESOLUTIONSHow to Make Your New Years Resolutions Stick! 10

How to ACTUALLY Achieve Your 2012 Fitness Resolution 15

Be FIT For Your Resolutions 16

Create New Beginnings 21

Why Not Make 2012 the Year of the Dance? 23

Making & Breaking Resolutions: It’s All About YOU! 31

FITNESSThe Holy Grail Has Arrived in Roseville 9

How To Transform Your Life Through Exercise 14

Was Janus, the Roman God, a Cyclist? 27

The Gift That Keeps on Giving 31

RECIPESYummy Snowball Bundt Cake 2

Delicious Diabetic-Friendly Recipes: 24 Oatmeal Cookies and Chiffon Pie

OPINIONThe Holiday Sickness 26

PETSWhen Other Treatments Fail, Use 32 Horses To Overcome Emotional Health Issues

Grooming For Your Pet’s Health 34

MONTHLYCOLUMNS

EDITOR’S NOTES 7

SPA & MASSAGE DIRECTORY 2

VIEWPOINT INSPIRED 17

ASTROLOGY 20

SPORTS SCHEDULES 28-29

PUBLISHERGary G. Burns

publisher@health$tness.us

EDITOR!IN!CHIEF Dr. Donna Schwontkowski

EDITORIALErin Weisz, Editorial Assistant

Melba Phillips, Editorial Assistant

STAFF PHOTOGRAPHERSusan Lowry

[email protected]

CONTRIBUTING WRITERSDr. Brett Gottlieb, D.C. Saralyn Bregman, PhD.

Grandmaster Clint Robinson

ADVERTISING EXECUTIVESBob Adams: (916) 428-3787Chris Jones: 916-549-8076,

[email protected]

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P. 18Discover the Difference with The Capital Athletic Club

P. 12Hyperbaric Oxygen Treatment for Lyme Disea

P. 21Create New Beginnings


HEA

LTH

What You Need to Know About False Gluten Free Labeling PART 1

B" M#$%&'# W#'(

Over the last decade, companies starting adding labels to their products like: gluten free, low gluten, no gluten, no

gluten ingredients used, naturally gluten free and Celiac friendly. Too many Celiacs and indi-viduals with gluten intolerance, the idea of companies labeling products without gluten is refreshing. To experts on Celiac Disease and Gluten Intolerance, the gluten labeling currently happening in the United States is frightening.

UNITED STATES VERSUS OTHER COUNTRIES GLUTEN FREE LABELING LAWS:Many countries diligently regulate gluten free labeling. A few months ago, an exchange stu-dent from Italy stopped by our Gluten Free Specialty Market and told me that she was hor-ri$ed by the gluten free labeling laws in the United States. For the $rst time in her life, she was being contaminated by products that weren’t safe for her to eat. After purchasing bakery products that were manufactured in a non-dedicated gluten free environment, she became deathly ill for more than a week and told me she was only just starting to feel like she could travel more than a few steps from the nearest restroom. “I’m afraid to eat anywhere,” she told me, “Every time I eat out in this country, I get sick. I can’t wait to be home where I don’t have to worry like this.”

#is is not the $rst or even the 100th time I’ve heard a story like this.

For 4 years, I have heard story after story of individuals eating what appeared to be a ‘gluten-free’ product and getting violently ill. So what does gluten free mean?

WHAT DOES GLUTEN FREE MEAN?According to the FDA, as of September 2011, gluten free labeled products should (a) not include ingredients from gluten or gluten deriv-atives and (b) maintain a status of less than 20 ppm of gluten for all gluten free labeled products (approximately 1/6th of a bread crumb). For more information about the FDA’s Gluten Free Food Labeling Request, go to: www.fda.gov/Food/LabelingNutrition/FoodAllergensLabeling/GuidanceCompliance-RegulatoryInformation/ucm111487.htm#q9#ough many companies try to follow the FDA

Gluten Free recommendation, mistakes are often made. In food manufacturing, compa-nies are driven by supply and demand. Right now, the supply of gluten free product options is low and the demand for gluten free products is high. For this reason, companies are jumping on the band wagon trying to produce options to $ll the demand. Some companies are started by someone who is gluten intolerant, gluten allergic or has Celiac Disease. Other companies are pro-ducing gluten free products solely for pro$t. While companies do their best to provide gluten free products to the public, they often don’t understand what gluten free means.

COMMON MISTAKES MADE BY PRODUCT MANUFACTURERSWhile product manufacturers are trying to pro-duce safe products, mistakes are often made. Most mistakes occur due to mis-education regarding what gluten free means and what it takes to prevent cross contamination.

THE PRODUCT IS GLUTEN FREE ENOUGH FOR ME Many gluten free products are created by indi-viduals who have Celiac Disease, Gluten Intolerance or a Gluten Allergy. Many of these products are made to be safe enough for the

individual that made the product. #is is a problem because, experts like Dr. Alessio Fasano from the Stanford Celiac Center, estimate that only 1% of the population diag-nosed with Celiac Disease is aware that they are being contaminated. In other words, contamina-tion may be a!ecting the health of an individual with Celiac, even when they are not experiencing blatant symptoms.

EXAMPLE 1A Brownie Company pro-duced their product in a facility that produces gluten "ours and uses "ours produced. #e company is asked if they test their product. #ey

answer, “No, we don’t need to. If the product wasn’t gluten free someone would have let us know by now. We’ve been in business for 4 years.”

HETEROGENEOUS MIXTURES VERSUS HOMOGENEOUS MIXTURES#is problem sometimes happens when gluten free companies are trying to keep the price down on their products. Flours produced in facilities that produce gluten are often cheaper than "ours produced in dedicated facilities and tested on import and export. Companies often believe that when you mix a "our that’s above 20 ppm with another that’s non-detectable at 5 or 10 ppm, then the outcome of the "our blend will be below 20 ppm. #is is not true because "our mixtures are not homogenousl they are heterog-enous. If you have a chocolate chip sized morsel of gluten in one bag of "our and mix it with another "our without gluten in it, the morsel of gluten still exists. #erefore, the "our is not gluten free.

Melanie Weir is the Founder of the Gluten Free Specialty Market, located at 2612 J Street, #1, in Sac-ramento. She can be reached at (916) 442-5241 or by email at [email protected]. H&F


Dear Health & Fitness Magazine,Approximately 30-50% of all my new patients became aware of my services through my ads in Health & Fitness Magazine. #is has been a fairly consistent pattern since I began advertising with you around 13 years ago. If I were to count all the referrals from these new patients I would say that Health & Fitness Magazine has been responsible for helping me build 50% of my patient base. In all my years of practice no advertising has ever come close to these statistics. What is great about most of the patients that have heard about me from Health & Fitness

Magazine is that they are truly interested in improving their health. #ey tend to refer other people who are also interested in health and $tness. I would highly recommend any health-related business to advertise with Health & Fitness Magazine – it’s well distributed throughout Sacramento & targets only people who are truly interested in improving their health. #ank you, Health & Fitness Magazine for helping me reach Sacramento residents that are in need of my services. Sincerely, Brett A. Gottlieb, D.C.

“Hello...I’ve been anxious to let you know that the article (front page) in your Oct.’07 issue has certainly helped my business. My webmaster has even posted it on the homepage of my web site – and, it’s brought nothing but the best information concerning Life Sources, Inc. to the public than any other publication in quite sometime. I want to take this opportunity to thank your whole team there, “naturally you for making this possible”—and, a special “hi” to Dr. Donna for writing such a fantastic article. You folks are the best.

Sincerely, Dr. McCreery

OUR ADVERTISING WORKS!E F F E C T I V E

Happy New Year! #is year we thought we’d make sure you meet your health and $tness resolutions by providing several di!erent perspec-

tives on the topic. Check out each one of the articles in the New Year’s Resolutions section and let us know which one helped you the most.

It’s winter now, and unfortunately for many people, that means depression because they don’t get enough sunshine, infections such as colds and "u and even pneumonia, and even broken bones – which means the need for caregivers. #is issue covers solutions for all these issues.

For example, check out the info by Dr. Kalb on depression on page 35. It’s an eye-opener. To beat infections, you might not be doing enough. Con-sider coming to my intro teleseminar (seminar where you call in and don’t have to leave home) on what you can do to overcome this annual problem for yourself or your loved one (page 25).

And if you’re feeling the usual frustration and energy drain of being a care-giver, you may be in luck. I tracked down Ed Allen of the syndicated KFBK radio show, Aging with Dignity and he has some $nancial support that you and your family may qualify for. #is isn’t some type of pie-in-the-sky idea; his partner helped 4000 people last year collect 4 million dollars of bene$ts from the Veterans Administration. It’s money waiting for you.

Look for more positive changes soon here at the magazine – and remember to be the change for health and $tness so others may model you.

Happy reading!

Dr. Donna Schwontkowski (ret.)

EDITOR’S NOTES


There are many forms of spinal health care today. Many focus on addressing local joint function mobility by administering a short, quick thrust to a localized area.

NUCCA Chiropractors in"uence the entire spinal columns pos-tural balance by returning the heavy head to a more balanced position on top of the narrow neck.

Who Can Bene!t From NUCCA?Although upper cervical chiropractors often end up seeing patients with fairly signi$cant discomfort, the assessment that occurs allows the practitioner the ability to visualize and reduce the misalignment long before symptoms are present. #e postural rebalancing created by the upper cervical adjust-ment allows the body to have less gravitational stress and therefore the person can direct that now unused energy to self-healing, maintenance, and thinking.

How Can I Tell If I Need An Adjustment?By paying attention to your body, you may become more sensi-tive to whether or not you are in alignment. Although some rely on the return of their symptoms to tell them when they’ve lost their alignment, we recommend patients to pay attention to their re"ection in the mirror; paying attention to head tilt or a low shoulder for example. Other cues may include where they feel their weight distributed on their feet, or if a change in gait

is observed. More subtle indications many even include having to adjust you car rearview and side mirrors. Even with all of these clues, it is still recommended that periodic chiropracticassessments be performed to verify proper balance.

My Neck Feels Fine But My Low Back Is Sore. How Can NUCCA Help My Lower Back?When posture is corrected, the entire body rebalances resulting in less stress to all areas including your low back.

What Can I Expect After My Adjustment?Responses to the adjustment vary from nothing, to muscle soreness, and from fatigue to a feeling of euphoria. Due to these individualized responses all patients are given a list of things they may experience so they are familiar with what responses are normal to expect. Due to the signi$cant postural rebalancing that occurs with the upper cervical adjustment people will often feel sti! and sore for 2-4 days as the body adapts to its new position. #is discomfort is usually associated only with the $rst and/or second adjustment.

How Can Such A Light Pressure Make Such Dramatic Changes?Although the patient feels only a slight pressure behind their ear while being adjusted, there is adequate force being put into the neck. Using the $rst vertebrae and the weight of the head to gain a biomechanical advantage, the doctor places their own body on a calculated angle to ensure the adjustment is speci$c to the patient’s individual misalignment. #e force generated by the doctor is transferred to the patient in such a gentle and precise fashion that many patients are unaware of any inter-vention whatsoever.

Why Are So Many "ings Positively A#ected By One Procedure?#e body is self-healing and its healing capabilities are in$-nite. With your energy no longer being excessively re-directed to $ght gravity, often the body will manage to deal with other issues as well. If you are su!ering from pain, ill health, or just would like to start feeling better you should have your body balance checked to see if it is okay.

For a free consultation and examination with Dr. Gottlieb call (916) 965-7155 today. For further information you can try our website at www.painfreelife.net. H&F

you about a similar treatment that

ordable

the disc back into the center of the

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NUCCA, A Simple Procedure That Can Eliminate Pain and Restore Optimal HealthH

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If you’re looking for a way to reward yourself or a gift for that special sister, wife or mother for this holiday season or Valentine’s Day, you should know what’s going on behind the doors at Sierra Valley Anti-

Aging in Roseville.

Using a non-surgical face-lifting, wrinkle reduction and skin toning device called the SX-4000 Pro, Margie Hamilton has been using gentle elec-trical stimulation on the face to trigger the body’s natural enhancement chem-icals on both the cellular and muscular levels for sev-eral months now with great success.

“Normal aging doesn’t have to look like aging,” Margie says, “…especially when you can stimulate speci$c electric frequencies of the skin on the face. #e cells respond to the frequency and begin remem-bering what it was like as a more youthful form.” When she uses the device on the face for the Face Rejuve-nation Series, you can start to see visual improvements after about 5 sessions, although if you’re particularly visually astute, you can see a di!er-ence from treatment #1 or 2. Ten treatments are usually what’s recommended; after that, once a month can maintain the results.

Women and men leave the Anti-Aging spa with skin on their face that is tighter, a reduction in $ne lines, an actual lifting of the tissues, and bags under the eyes reduced. #e treatment can take o! 10 years from one’s appearance. But what really happens during the treatment?

You’ll simply lie on a comfortable massage table, cozy and warm, while Margie uses the device on your face and neck. #e sensations felt are tingling for the most part but in the later treatments, Margie will stimu-late the muscles a little more, so you may feel as if you’re smiling without doing it yourself.

“We use a microcurrent therapy that has been proven safe and e!ective to deliver micro, nano and pico technologies to the skin. #e current re-energizes the cells and tissue to the point where it begins to remember how it used to look. One of the vibrations detoxi$es the skin, another is for healing, while the last one is for rejuvenation,” she says.

And that’s why you can start to see improved muscle tone in the face and neck. Jowls can be lifted, eyebrows that have a way of falling with time can remember their original location and wrinkles seem to be eliminated. Pu!y faces begin to look less pu!y when the congestion is removed as the lymphatic circulation is stimulated. #ere’s improved facial circulation, which makes it look as if you have a healthy glow as skin pigments start to even out.

On a more technical level, the way it rejuvenates is to increase circulation and increase collagen and elastin production. When the muscle tone is improved, wrinkles and lines soften and the skin shrinks pore size. #ere’s also a reduction in those ugly age spots. All of this amounts to your face remembering how to be young!

#e technology is here to do all this. All you have to do is get there.

Editor’s Note: I checked out this treatment myself and it’s for real. I love the anti-aging e!ects and immediately saw less pu"ness in my face as well as balanced muscles in my face. I had no idea that one side of my face was slightly more muscular than the other until I had this treatment. Now my face is bal-anced. I see this technology as a viable option for many people to look and feel younger.

Sierra Valley Anti-Aging Center is located at 1624 Santa Clara Drive, Suite 110 in Roseville. #ey can be reached at (916) 784-2040 or (916) 205-8718. H&F


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OCTOBER 2011 EDITION

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FITNESS

THE HOLY GRAIL HAS ARRIVED IN ROSEVILLEWho says that you can’t love what you see in the mirror?B! D&. D'##%, E$"*'&


As your New Year begins so does another set of New Year’s Resolutions. What is a resolution? It is a course of action deter-

mined or decided. People decide to set a New Year’s Resolution because it is the beginning of a New Year. We look back on what we have or have not accomplished over the past year and decide what we want to accomplish this next year.

Some people want to begin 2012 by eating cor-rectly. Lose weight. Begin working out. Some people want to make better life choices. Elim-inate self-sabotage. Perhaps they want to quit smoking. Quit drinking. Change jobs. Go back to school.

So… we have the right ideas. Good intentions. We really do know how we want to look and feel. How good we feel when we are at our ideal weight. How we feel in our favorite jeans. How our body responds with less stress, better food choices and better sleep. We are excited and we set out to accomplish our goals... the $rst week for most goes pretty well. Perhaps even that $rst month, you’re on track feeling better, losing a

little weight and then you miss your workout or you go out to dinner and you may say, I will go to the gym tomorrow, next time I won’t eat so much. Next time I will do better, tomorrow I will get back on track. Just 1 more cigarette and then I will quit. Sound familiar?

We may easily fall back into the same old pat-tern. Why? Because, it’s a habit!

UNTIL NOW!

Now you can start making the right choices, easily and without much e!ort. Decide what you want to accomplish and eliminate the sabo-taging behavior. You will very simply create new habits. Hypnotherapy helps you to do just that.

Loretta o!ers a free consultation. She will explain what is hypnotherapy and how it works, removing any misconceptions you may have. #e free consultation also gives you an oppor-tunity to meet Loretta and establish a comfort level that is needed to work together.

After deciding to start moving in the direc-tion of your dreams, Loretta will interview you, gathering the information needed to design a program for you to accomplish your goals.

What does a program consist of?Loretta’s non-smoking program consists of 3 sessions (recorded live on CD). #is program helps you reduce stress, addresses your eating habits as well as helps you quit smoking. You really don’t want to change vices or gain weight when you quit smoking.

Her success rate over the years is in the low to mid 90’s. What are Loretta’s Clients Saying?

Here’s what Maggie from Carmichael said:“It only took one session with Loretta to trans-form my life for the better. I was overstressed, overweight, binge eating, and drinking sev-eral times a week. On a scale from 1 to 10 my stress level was an 11. After the $rst session, it decreased to a 2. I struggled with my weight for almost 3 years, but after the $rst session I lost 5 pounds in a week, and continue to lose weight. My food choices were healthier almost 100% of the time, I returned to the gym several times as week, and ate about 1/3 of the amount of food I was consuming prior to meeting Loretta. While I would usually have several alcoholic drinks a week, I decreased to ONE SIP in the last two weeks, which was more than enough.

On top of all that, my mind chatter disappeared almost completely. I have absolutely no negative thoughts about anything, and I don’t wake up $ghting in the morning.

I never thought all this was possible, and that I’d be able to change so many aspects of my life this quickly, but I have and I would strongly strongly encourage everyone else to try hypnotherapy. I can’t thank Loretta enough!”

If you are really ready to start making the right choices and having the life you desire and deserve call Now for a Free Consultation… Take back control of your life!

Loretta Holt Hypnotherapy is located at 1812 J St, Suite 16 in downtown Sacramento. She can be reached at (916) 442-1176. H&F

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How to Make Your New Years Resolutions Stick!B! L'&+**% H'(* H!,#'*-+&%,!


(916) 442-1176

Hypnotherapy

Do you feel stuck?

…Until now!

www.LorettaHoltHypnotherapy.com

Monday–Friday, 9 a.m.–8 p.m., Every Other Saturday, 9 a.m.–2 p.m

Call Loretta today at (916) 442-1176 to schedule your free 1/2 hour consultation and

!nd out if hypnotherapy is for you! She is a clinical hypnotherapist who cares about

helping you accomplish your goals in life.

Hypnotherapy’s Superiority in a Comparison Study by American Health Magazine:

Psycho Analysis—38% Recover after 600 Sessions Behavioral Therapy—72% Recover after 22 Sessions Hypnotherapy—93% Recover after 10 Sessions

Hypnotherapy Helps You Reduce Or Eliminate: Phobias Smoking Depression Stress Anxiety Fears Anger Weight Loss Post-Traumatic Stress Pain Management

SATURDAY, JUNE 16TH, 2012 10 AM TO 5 PMElks Lodge #6, 6446 Riverside Boulevard • Sacramento

The Senior Golf, Health & Travel Expo is taking place at the Elks Lodge #6, Exhibit Hall in Sacramento!

This Expo will feature a variety of quality exhibits for active senior men & women, focusing on the incredible phenomena of golf. We will be showcasing the latest in golf equipment & golf wear; information about golf courses; health & fitness for the senior golfer; and golf contest with fabulous prizes!

This exciting expo will present a number of exhibitors representing the travel industry, local, national & international; the gaming & entertainment industries; and the sports industry as relates to seniors.

If your company is interested in directly reaching the affluent, active senior market, the Senior Golf, Health & Travel Expo is your show!

To reserve your booth or for more information, please contact us at (916) 392-7666 or email: [email protected].


HEA

LTH Hyperbaric Oxygen Treatment for Lyme Disease

Many people believe Lyme disease to be a rare condi-tion. Actually, Lyme disease

is the most common tick-borne dis-ease in the United States. In 2006, the Centers for Disease Control and Pre-vention (CDC) recorded 17,002 cases. #e infection is caused by Borrelia burgdorferi, a spiral-shaped bacte-rium (spirochete) named after Dr. Willy Burgdorfer, the public health researcher who discovered it in 1982. #e infection is often contracted during warm-weather months when ticks are active. #e spirochete enters the skin at the site of the tick bite. After incubating for 3 to 30 days, the bacteria migrate through the skin and may spread to lymph nodes or through the bloodstream to organs or distant skin sites.

Lyme disease frequently presents with a skin rash called erythema migrans (EM) and common "u-like symp-toms of fever, malaise, fatigue, joint and muscle pain. #e characteristic EM rash is a "at or raised red area that expands, often with clearing at the center, to a diameter of up to 20 inches. However, it does not always occur, which can make the diagnosis more di%cult, especially when the patient is not aware of having been bitten by a tick. Other early signs may include small skin lesions, facial nerve paralysis,, and heart-rhythm distur-bances. Early infections usually are cured by two to four weeks of orally administered antibiotics. However, if untreated or inadequately treated, neurological, cardiac, or joint abnor-malities may follow. #e diagnosis of Lyme disease should be based pri-marily on an evaluation of a patients symptoms and the probability of exposure to the Lyme spirochete.

#e spirochete, Borrelia burgdor-feri is an anaerobic organism which

can survive in an oxygen partial pressure of 35 mm Hg, but not in an oxygen partial pressure of 160 mm Hg. When Lyme disease becomes chronic and the spiro-chete is sequestered in cells, the cells may protect the spirochete against the antibiotic, which then is not fully e!ective. Spiro-chete survival after more than 15 years of antibiotic therapy is possible.

In one study, Lyme patients were exposed to an ambient pressure of 2.36 ata (45fw) for a period of 60 minutes per treat-ment in a hyperbaric chamber. You must use a hard hyperbaric chamber for successful treat-ment. Treatments usually were administered twice each day for a total of from 10 to 125 expo-sures resulting in an oxygen partial pressure at the tissue level of approximately 200 mm Hg.

#e study included 90 subjects, all of whom had failed IV antibi-otics some for as long as 5 years and who were continuing to deteriorate. All presented with Jarisch-Herxheimer’s reaction within 4 days of beginning HBO. All except 4 subjects showed signi$cant improvement after termination of the treatment regimens. Approximately 70% continued to feel well after recovery while others had some relapse but showed further improvement with re-treatment. It is clear that this treatment improves the quality of life after all other treat-ments have failed.

Recommended treatment is a 60-minute treatment once or twice a day, $ve days a week followed by a two

day rest. A series of 30-60 treatments is recommended. Patients develop a Jarisch-Herxheimer reaction usu-ally within the $rst week of treatment which is the Lyme bacteria die-o!.

Hyperbaric Oxygen #erapy (HBOT) has been used more and more

“Common bullseye rash pattern associated with Lyme disease”



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OCTOBER 2011 EDITION

Autism – Treat the cause with Medical Grade Oxygen

SAVE her BRAIN NOW with 100% oxygenDo not settle for substitutes!

NorCal Hyperbarics of Roseville Your Alternative Medicine Solution

Call now for a Health & Fitness discount (916) 771-2555 Visit our Web site at www.rosevillehbot.com

333 Sunrise Avenue, Suite 890 Roseville On Roseville Gateway Campus ALOHA ENTRANCE, off Francis Dr.

of Roseville

NorCal Hyperbarics

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Nymphal and adult deer ticks can be carriers of Lyme disease. Nymphs are about the size of a poppy seed.

Hyperbaric Oxygen Treatment for Lyme Diseasefrequently in the past decade to treat Lyme disease. A ground- breaking study published by Dr. William Fife of Texas A&M University, demonstrated dramatic improvements in overall con-dition of Lyme patients treated with hyperbarics. Hyperbaric oxygen has been shown to reduce pain signi$-cantly, modulate the immune system, increase energy, alleviate sleep dysfunc-tion, and reduce cognitive impairment. In most cases, patients are also able to discontinue use of antibiotics or other pharmaceuticals.

Hyperbaric oxygen treatments infuse the body with oxygen, increasing O2 levels by up to 1000% in body tissues through the increased pressure. Borrelia burgdorferi, the bacterium that causes Lyme are considered microaerophilic,

needing small amounts of oxygen to survive, but dies in the presence of abundant oxygen. Hyperbaric also acts as an immune modulator and allows organ and gland functionality to normalize, reducing many debili-tating Lyme symptoms. Because the chambers pressurize the atmosphere, hyperbaric acts as a detoxi$er as well. By forcing oxygen into the tissues through this pressure, toxins, chem-icals and other impurities are forced out.

NorCal Hyperbarics is conveniently located in Roseville at the Roseville Gateway hospital. Please use the Aloha entrance. We are open Monday through Friday 9AM to 6PM and Saturday by appointment. Ask about our special dis-count for $nancial hardship. H&F


There are countless shows on TV, stories you may have heard or people you know

whose lives have changed because of exercise. You may even have your own story. Some stories are on weight loss, others are on get-ting $t for a sport, and there are also people who swear they have healed chronic pain through $tness.

One could argue the therapeutic value of exercise, but certainly not the bene$ts of being on a con-stant and well-crafted program. #e #1 too often ignored bene$t of an exercise program is the trans-formation that happens outside training.

For instance, people who are in abused situations may $nd them-selves strong enough to escape with a renewed or newly found con$dence. Others, who $ght pro-crastination, will tackle dreaded issues. People with fear of com-mitment may see themselves suddenly welcome signing on a dotted line or say, “I do”. Just to mention a few. Your training re"ects your personality.

What would happen if you started with the end in mind? What amazing value there would be to craft a $tness program based on the areas of your life you know you want to improve. Fitness is no longer just about weight loss, shaped legs and nice shoulders. Stop the cookie cutter program that may not $t you and embrace the exercises that will transform how you feel instead. #is will change your life e!ectively.

First you will have to know what speci$c training would trigger the change you want. Let’s look at a few.

#e muscle groups of our body relate to particular attributes of character. For instance, the chest/shoulders/triceps muscle group relates to “valuing and protecting your personal space.” #ink of an intruder entering your comfort zone and your natural response to claim your space back. To push the intruder or punch your way through requires the pressing muscle group just mentioned. Push ups, the chest press and boxing would be ade-quate to trigger the change.

On the other hand if you wanted to have better opportunities in life you would want the back/biceps/forearms muscle group to be stronger. Standing or seated rows would be perfect to develop or strengthen your resolve.

If you are great at jump starting proj-ects but not good at $nishing them, then endurance training may be your best bet to trigger the change.

Here are some great pointers to help you evaluate the routine for you:

To strengthen the goals or attributes listed below, start with 15 repetitions and do 2 to 3 sets. Increase the intensity (doing less reps) after a couple of weeks unless you are already a “veteran”. In that case, increase the intensity right away.

To develop endurance or persistence with the goals or attributes below, do high reps; 50 or more of the exercises associated with the muscle groups and a%liated character traits.

If you $nd yourself too tense about issues, stretch and do full motion exer-cises, no “partials”.

Courage = Abdominal Handling pressure/stress = Chest/shoulders/triceps (push ups, chest press)

Lightening up when too mental = Jump rope or a dance classAbility to collaborate = Partner training, ballroom dancingFeeling safe in life = Legs (squats, dead lift, kick back lunges)Assertive and driven = Good morning, bridges, reverse hyperextension, Locust/cobra

(yoga)Beating procrastination = Short distance (30 to 100 yards) fast run, plyometric

exercisesRelationships = Shoulder exercises (overhead press, lateral raises and stretches)Being in control = Forearms, grip strength trainingAbility to love/be compassionate = Chest/lats/shoulder (strength & flexibility), pull

over, pec fliesGentleness and kindness = Flexibility, relaxation, balance (yoga)Feeling free = Running, hiking, extreme sportsFeeling peaceful = meditation, floating in water, yoga or balance work (stand on

one foot, walk a line…). If your mind is wild and can’t settle jump rope first for a minute then try again.

Frederic Leyd is the co-author of the book, Strength And Conditioning Secrets Of #e World’s Greatest Fighters. His upcoming book, #e Emotional Body Map, gives the cause and solutions to lower back pain. He destroyed his right wrist at 16 and broke his back at 18. He healed them both when doctors said it was impossible. He then traveled the globe performing as an acrobat, showing people how to be pain-free. From $tness training to healing of health issues, he consults with people worldwide, and has for the last 30 years. He speaks and conducts life-transforming seminars. See him do what he was told was “impossible” at YourBodyMap.com Email him at [email protected]. H&F

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How to ACTUALLY Achieve Your 2012 Fitness Resolution

It’s THAT time of the year again. By January 2nd we’ll begin the annual tradition of

ful$lling our New Year’s Resolu-tions. It’s no secret why health club memberships skyrocket and sales of chocolate and booze plummet. Before we get our $rst Valentine most of us have fallen back into our old habits. Why? Because just as it’s easy to quit smoking after the last drag when the nicotine is still circulating, come January 2nd we’re stu!ed from the holidays, hung over from the New Year, broke from Christmas and we’ve had enough. But come February those cravings are back again. Not long after we break that $rst unrealistic goal, we end up right back where we started for three reasons:

TIME: Between work, family, school, and friends, time gets tight!

Motivation: Over 90% of people who exercise regularly do not exercise with the proper inten-sity to change their body. When you stop seeing results, it’s hard to stick with it.

GOAL PLANNING: Often times we make goals that are too large, in"exible, or unrealistic. #is can lead to negative thinking, and unavoidable failure.

Here are some tips to make this year di#erent Goal SettingWrite your larger goals down. Example: Get in a regular exercise routine.

#ink about why you want it? Examples: To enjoy time with my family. To eliminate my health concerns. To feel better about myself! Give your-self smaller realistic goals. Example: If you’d like to lose 20 pounds by March, you can shoot for 8 pounds a month, or 2 pounds a week.

Make A PlanMake a schedule for yourself. Example: 3 days a week of cardiovascular training, and 2 days of weight training. Be sure to write a speci$c plan and then each month re-assess your plan to make sure it stays realistic.

Pick Your TeamFor any $tness-related goal, hiring a professional is a great idea. He/she can help you design realistic goals, create an airtight exercise and nutri-tion plan, and keep you motivated. Try to get a friend, co-worker or family member to join with you, which can keep you accountable.

No Negotiation If you’re sitting at your desk thinking about how you’re really tired today, and will workout tomorrow after work, chances are one missed day will turn into another. It’s easy to have a good workout when you’re feeling good, but habits are formed when you get in the gym no matter what!

Get Back On the Horse ImmediatelyNobody is perfect so if you miss a day (or eat a whole pizza), don’t use that as an excuse to give up. Imperfection is natural and life happens.

START TODAY#ere really is no time like the present- none of us are getting any younger.

If you’re ready to achieve your goals, come on down and join the Action Boot Camps crew at Train Hard Or Go Home for guaranteed results! Not sure if a Fitness Professional is for you? Check out what my clients are sayings at www.TrainHardOrGoHome.com, and try out a Free Goal Planning Session. H&F

“MAD DOG MEGAN” (MEGAN WHITE), FITNESS TRAINER


How do we know that this time we will stick to the resolutions we made for the New Year? What do we do to avoid

the yo-yo e!ect of starting and quitting?

#e start of the race is marked by the sym-bolic dropping of the ball in Time Square but are we $t enough to NOT drop the ball on living our dreams this time?

Let’s look at the attributes and virtues of those who succeed in ful$lling their dreams:

CLARITY AND PASSION If we are clear about what we want, our energy can then be focused on the goal. Try hitting a target you don’t see and be excited about it.

COURAGE#is is a must-have to go where we have not gone before, try new things, break the hold of the past and rethink ourselves.

SELF-WORTHFeeling we are worth having what we want would drive us to work hard and be consis-tent at it until claiming the prize.

CONFIDENCE #is is the byproduct of self-worth. It gives us the wings to "y over the obstacles and do whatever it takes.

HUMILITY#e key to reach our goal is to realize we don’t know how and the only way is to get out of our comfort zone (the realm of what we know) to $nd out. Asking for help, reading or talking to people requires this amazing virtue. How long would you spend talking to someone wanting your help but who has the “know it all” attitude about a subject for which you are a recognized expert?

GRATEFULNESSWithout this, no ful$llment is ever possible. Saying thank you to ourselves, to people who helped, to other sources whether physical or spiritual is to seal the deal. It is to say, “It is done.” With this comes the peace and rewards of the accomplishment.

RECOMMENDATIONSBe $t for your resolutions, from the bottom up:

support system, the arches of your feet and calves.

-ting), particularly if you have weak arches. Calf raises in various positions (25 repetitions with feet together, heels together but toes apart, and heels apart but toes together).

-cles of the back all the way to your neck. You will feel uplifted, move with greater self-worth, con$dence and people will see and respond accordingly. Aim your head at the stars.

back extensions and cobra push ups lifting with the back muscles (12-25 repetitions).

your abs (25 repetitions) targeting the lower stomach.

we do this with our heart; so is gratitude. May passion course through your veins and imbue you with life. Build the muscles of your heart and vascular system. Give yourself the endurance it takes to go all the way.

you want and don’t let go, ever.

-er’s Walk, $ngers and wrist curls.

your pledge to the future by strength-ening your voice, the muscle of your larynx.

speaking, theater, etc.

humble to receive. Bow your head out of gratefulness, with simple stretches.

-ward bend” and “the plough” (yoga) and a few back rolls.

– Endurance or the ability to endure which is tied to aerobic capacity. – Strength as it applies to the propelling power to move forward.

– Warm up, 5-10 minutes cardio, more if you are sore or sti!.– 1-3 sets of 12-25 repetitions (aim for 25 for calves and abs). –– Go until you feel the $rst burn and stop and repeat. Going beyond this point tells yourself that you don’t deserve results without beating yourself up. #at’s probably why most are not able to reach the ultimate prize. You will grow stronger without the typical strain and handicapping soreness.–Alternate the exercises, going from one to another to avoid inactivity.

Frederic Leyd is a trainer, author and speaker. He holds seminars and o!ers worldwide consultations regarding holistic !tness and healing. More at Your-BodyMap.com. H&F

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Dear Mitch,)I’m having a really hard time, and I am someone who has nothing to complain about!) But this is truly very di*cult, Mitch.

You see, I’m one of the “lucky ones”; I’, very blessed. Healthy family, 22-year marriage... Now, I +nd myself very fortunate to still have my decent, well-paying job with bene-+ts!) My employer has laid o, thousands of employees over the past 12 years. -ose of us left are surrounded by the empty cubi-cles where loyal co-workers worked hard daily!)Mitch, I feel so horrible for so many people who’ve suddenly lost everything, and can’t +nd jobs! And, it’s my most talented, hard-working friends who can’t get an interview for the life of themselves.)We still have our home in a neighborhood where our best friends have all had to move away after losing their homes.)Hard work, loy-alty, and a college degree are not rewarded anymore!

-e worst is the positions that have been re-+lled (though rede+ned, so they don’t have to hire our former employees) with very incompetent, unmotivated and unpro-fessional younger workers.)In my 40’s I’m suddenly the dinosaur who feels like I’m supposed to give up my job!

Really depressing, Mitch.)Can you help me, please?

Sincerely,Uncomfortably FortunateSacramento, California

Hey Fortunate,#ese times are such a dramatic reminder of our vulnerability, life’s irreverent epochs, and of the fact that the human experience lacks logic.

#ank you for caring; for reaching across the

recession seemingly hits so randomly and viciously that the neighbors of those stung can feel as shattered and destabilized as their

generally arbitrary devastation of families’ lives to a tornado’s erratic calling card: One home or building is leveled while the next-door neighbors sit unscathed.

We try so hard to $nd the keys to life – Work hard, help others, think positively, hoping that if we adjust, twist, capitulate, sacri$ce and combine diet with good exercise, we’ll live a fairly sane life!

As with death, others’ losses can leave us grieving most painfully when logic and fair-

loses his job because the boss didn’t like him

5-time Employee of the Month abruptly let go because times are hard while upper man-agement gets raises and the stockholders see gains and bonuses.

When we signed up for Life, the description

the Life brochure! Here are my suggestions:

Allow yourself to grieve your friends’ and

happening to real people.

You know the saying, “#ere, but for the grace

Go I!”, as we are all of one Spirit, all of the

MAYBE part of your grief (disguised as guilt) is in response to the fact that others’ chal-lenges and traumas remind you that no matter what we do, buy, accept, join or

catch green lights, watch pebbles crack our

windshields, and experience millions of var-ious good/bad luck moments! Ultimately, ALL ARE BLESSINGS!

While su!ering is SO real, and de$nitely must be honored (such as by grieving), it’s really our sense of individuality, our “Ego-Ness”, that has us stuck at, “Why HIM?”, or “Why ME?” Not to mention, “I’m the dinosaur”!

So, $rst allow yourself to BE Human: To feel

Honor your powerful boundaries, based on

needs and value!

Accept that we don’t really know either the full human experience for another (what decisions has he/she made that are aspects of their experience?), nor what their Life Journey comprises or what Life Lessons they’re attending.

Stay in a place of honoring your blessings,

smile, a warm hug. Or even better, taking the time to really listen to someone who is in pain is an awesome way to make a di!erence

from someone who is struggling is distancing yourself from YOURSELF!

~ If you don’t yet know the de$nition of the term Namaste, look it up!!!

-ting Go.

Namaste’ ~ Mitch

For more info, contact Mitch Darnell, MA, OM, Relationship Coach & Wedding O"ciant at (916) 247-1655 or visit his web sites at www.foreverin-spired.net or www.sacgroom.com. H&F

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Over the last 26 years, down-town professionals know one place for their health and !t-

ness needs: "e Capital Athletic Club.

Separating itself from the chain club by the motto, “We want to help people get and stay healthy and !t,” they are simple in their motivation to eliminate reasons for not working out. For example, their full club membership includes a personal, permanent locker…AND, they wash and dry your workout clothes, and

place them back into your locker for you! What? Who does that??!!

Full Service Health Club"e Club’s 52,000 sq ft facility accom-modates 4 racquetball and handball courts, a full court basketball/vol-leyball gym, two rooms full of cardio machines, 4 group !tness studios including a reformer Pilates studio, a 25-yard outdoor lap pool, a huge weight room, regular locker rooms, executive locker rooms, Jacuzzi, steam room, and dry saunas in both men and women’s locker rooms!

And that’s just the !tness aspect of CAC! "e Club is also furnished with a full service hair salon, a physical therapy o#ce, massage room, and esthetician … Incredible!!

Making It EasyAfter speaking with Amanda Warren, Director of Marketing for "e Cap-ital Athletic Club, I learned it really is quite simple. “If it is your goal to get or stay !t, we o$er every oppor-tunity to do so. We run a very unique business model,” she says. “From the !tness training you get included with your membership with educated !t-ness trainers to informative, health inspired educational seminars (free), you really have no reason not to be successful at CAC.”

What’s the Catch?And it’s true. I’ve done the research. Google Capital Athletic Club and review after review boasts Amanda’s perception. Here is just one of them:

“CAC is turning me into one of those people who says “I just

don’t feel right if I don’t work-out.” Miss N (Yelp)

You get that feeling from the moment you walk through the front door. "e receptionists are welcoming and happy. I watched as I waited to speak with Amanda. Member after member, full of smiles… It was like a small commu-nity of people loving life. I thought, how could you NOT want to come here?

Here’s another review from the net:“The staff is beyond friendly

and makes you feel like family. I swear every single one of the

trainers, front desk, manage-ment, etc. remembered my

name by only the 3rd visit” –Laura C. (Yelp)

Discover the Difference with The Capital Athletic ClubB! D". D#$$% S&'(#$)*#(+*, (RET. D.C.), E-,)#"

So what’s the catch, you say? “Well, we are not the cheapest club in town,” says Amanda. “Our indi-vidual monthly dues start at $98.” She adds by saying “I think it is a very fair price for all we have to o!er. We’ve done the research; we are actually very competitive to the other clubs in town.”

She’s in good company; Randy M. on Yelp says, “"e old adage of ‘You get what you pay for’ is still true and living at CAC.”

And he’s not the only one. Brian L. on Yelp says, “It’s not a gym. So stop comparing it to 24 Hour or Gold’s. It’s a wellness center, a health club for those seeking an experience of overall body wellness.”

What it Takes to Make the DifferenceTell me a little bit about some of these reviews, I asked Amanda. “Brian is right. Here’s the deal, CAC is not a warehouse full of equip-ment. We are a full service health club.” She o!ers the example of trainers for example. “Our #tness trainers are paid a salary to ser-vice our members as apart of their membership. "ey are not commis-sion-based like most gyms/clubs.”

And it makes a huge di!erence. I know I’ve been upsold a time or two by a trainer in an e!ort to “really workout.” Lol

I also sat down with Rick Leonard, Executive Director. Rick has been with the club since its inception in 1985. After asking why he thinks "e Capital Athletic Club has been so successful, he replied, “Your success is our success. If our mem-bers are successful, we are doing our job. Not too many people paying $100/mo are going to stay if they are not successful. "at is reality for us.” He elaborates by talking about di!erent members

over the years and their success stories. "ere was a gentleman able to get o! of his insulin due to a reg-ular workout routine, and a woman who lost and kept o! over 100 lbs.

“It’s not just the ability to say what they did, but the blessing to look at them day after day and know we truly had a part in making a very positive di!erence in their lives.”

Rick seems pretty spot on. Another review from Yelp says:

“Sure the facilities and amenities are top-notch, but

that is not the main draw. For me, it is a shared attitude of

wellness, support, and suc-cess from staff to member.”

–Socrates M. (Yelp)

Discover the DifferenceHow do you do it? What in the world allows you to create such an environment? “I think it’s a com-bination of things. Many of us have been here for 15+ years, from

Rick to a few of our group #tness instructors. But like I said, we run a di!erent business model. For example, we limit the number of members we allow to join.”

“We cap our membership. We stop selling at a particular number. Especially this time of year, gyms are crowded with those interested in turning over a new leaf. We don’t worry about that too much here as we will stop selling, regardless of the time of year.”

And their members de#nitely notice it. Back to Yelp:

“They even maintain a mem-bership cap to ensure it never

gets too crowded. GENIUS! Brian L. (Yelp)

Amanda wanted me to come in at a busy time. My appointment with her was on a Tuesday at 5:30pm. She invited me to walk around during that time so that I could observe CAC and get a good feel of

what it was like. Smart. I can’t tell you how many people she knew by name. And one after another, every one of them chit chatted with her as though they were buddies…

I asked her about her role at “"e Club” as they call it. “I do what I love to do.” We are not sales people, we are educators, counselors, and most of the time….just a friend. People call us everyday asking about CAC, and our membership opportunities. I just see it as an opportunity to allow them to see us through my eyes. We are not for everyone but we certainly stand for the person who has a need or desire to get healthy and #t. I’m simply the open door. "at’s my role.”

For more info, give them a call at (916) 442-3927. !e Capital Athletic Club is located at: 1515 8th Street, Sacramento. Visit our website at www.capitalac.com. You’ll be glad you did. H&F

COVER

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CAPRICORN (Dec. 22-Jan. 19) Communication will be the most important feature this month. Be open to emotional insights, as they will reveal what you need to know about someone and/or yourself. Think about romantic desires and what you really want. An opportunity in business pres-ents for your advancement; wait until you get complete info before making a decision. Appre-ciate how fortunate you are.

AQUARIUS (Jan. 20-Feb. 18) Focus on work and your money management style. Your best friend this year is discipline. If not pursuing your dream job or enjoying your work, do something about it. An emotional outburst is possible, so stay emo-tionally balanced to avoid what you will assuredly regret. Meditate and keep life simple.

PISCES (Feb. 19-Mar. 20) Listen to your inner voice to get in touch with yourself and gain tre-mendous knowledge. Let your heart be open for a new relationship but don’t make any commit-ments until mid-February. At that time, you will have a totally different point of view. If you’re in a relationship, intimacy will deepen. This will be an emotional month. Make your dreams come true; manifest your desires with intent and work.

ARIES (Mar. 21-April 19) Family matters will demand attention. If you lend a helping hand, be sure that you don’t get involved in someone else’s emotional problems. They really don’t concern you, so mind your own business. Parents will call about your money concerns. Important contacts for your further development will be made at this time. Be cautious about commitments.

TAURUS (April 20-May 20) Travel and communica-tion are highlighted. During car travel, be careful; don’t speed. This is a time to strive for emo-tional balance and moderation. Be patient with everyone or you could find yourself losing your temper, which you seldom do. You have a ten-dency to think you’re right all the time, but you have been known to be wrong on occasion. Life is a wonderful mystery for you to discover!

GEMINI (May 21-June 21) Secrets will be revealed. Emotional and inspirational insight are available for you. Balance is the key to unlocking knowledge about your as-yet-to-be-discovered emotional awareness. Good news will arrive if you’re waiting to hear from someone. Use diplo-macy in all your interactions. Learn to make decisions from the heart, not with your brain. Romance will always be available this year! Choose wisely because it will affect you greatly.

CANCER (June 22-July 22) At this time, the highlight is your relationships, romantic and otherwise. It’s the best time to reevaluate your relationship needs. Don’t cause emotional waves when the water is smooth for sailing. You’re emo-tionally sensitive, so be wary of an emotional outburst this weekend. You may have to walk away from a frustrating situation. Give of yourself in service to others.

LEO (July 23-Aug. 22) This is a time to examine your emotional health, for you will be tested this Month. Food is starting to impact you. Gained too much weight? Do something about it! Be careful with drug or alcohol intake. Discretion is the key to not getting into trouble. Be aware of domestic problems popping up out of the blue. This year you’ll find that past pressures will dis-sipate into thin air; be grateful! This a productive time for you to get back to basics.

VIRGO (Aug. 23-Sept. 22) Now is a good time to learn about who you have become. Appre-ciate a relationship that is fun and supportive, and nothing more. Refrain form being critical of others, as it really only defines you! And you’ll find that you’ll have more fun and cause fewer problems for yourself! As you judge, so you shall be judged. Lighten up on others and yourself. You have a tendency to see things as you wish, and not as they are.

LIBRA (Sept. 23-Oct. 23) Your home and family will be the focus. You will be contacting friends that you haven’t seen for a while. Don’t let your anger or imbalance get out of hand; you don’t

want to have to beat yourself up later for having gone there. You demand harmony in your life, so create what you want and don’t settle for less. This is a good year for advancement with love and your business interests.

SCORPIO (Oct. 24-Nov. 21) Your deeply hidden emotions are coming to the surface. You’ll be able to examine new vistas of the self that will surprise you, and yet also confirm what you already know about yourself. Expect emotional insight to why you are the way you are with your relationships. If you are single, examine your criteria for a partner. This is a year for major change in your personal life! Some of you are going to be married before the end of the year. Change is going to be a major element this year in your life.

SAGITTARIUS (Nov. 22-Dec. 21) Emotions hidden for a long time will awaken and expose secrets that you need to hear. Your ability to commu-nicate your needs and desires will be critical in dealing with those that are important to you. Getting your financial house in order will help bal-ance things out. As always, pay attention to your health. Make this a year for what you want the most to be doing with your life. H&F

!" #$%&'() #(*%+*"

12 Signs of the Zodiac

‘Personal Astrology Readings by Mercury’ are insightful, original gifts for birthdays, anniversaries, and for clari!cation in your life. Readings are conducted in person, or via the phone at (916) 834-4321. All readings are taped. Check out the Mercury Minute Daily Video Astrology Forecast at www.michaelmercury.com

AST

ROLO

GY

January 22-23 – New Moon in Aquarius – Beyond the Mayan prediction is the dawning of Aquarius. !e Age of Light, which will vanquish the age of darkness. Fear is the food of fools, love is the food of your divine self. You breathe what you are, which is an in"nite expression of a meditating universe.


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Create New BeginningsThere is something about the start of a new

year that conjures up a sense of wonder and excitement, but also trepidation and

uncertainty. As 2012 unfolds we tend to think about new habits we want to create that will replace old bad habits. We begin evaluating what does not serve us and then start making plans for new behaviors and strategies that will enhance our life. Why is it so hard to implement these new behaviors and strategies? Why do we wait for the magical date of Janauary 1st to change old bad habits? Does something magically occur from the end of December to the beginning of January that makes us want to create new beginnings? NO, of course not!

Take Stock.It is very normal and natural to look behind as December comes to a close and look ahead as January presents itself. As we simultaneously look at the past and look into the future it is important to re!ect and take stock of yesterday and plan for tomorrow. Maybe you think it wasn’t your best year ever; you should still celebrate the small victories you enjoyed. Take time to write these down. You might surprise yourself with all you actu-ally accomplished last year. Take time to enjoy your accomplish-ments. "en take time to contem-plate, and give direction to those things you want to achieve in your personal life, your professional life, in your rela-tionships,

your health and in your spirit. What changes can you embrace and make permanent this year?

Although you may have separate goals and inten-tions for each part of your life, each choice, each new behavior, a#ects all the other aspects of your life.

Make time to set your intentions.I believe, and teach that if you make time to develop habits that will create a healthier you, then all other aspects of your life will bene$t. A healthy body and mind creates a happy and pro-ductive life. As a certi$ed Bikram Yoga teacher, I see daily, that practicing yoga bene$ts every stu-dent in every corner of their life. Bikram Yoga helps to balance emotions by harmonizing nervous and endocrine systems. In addi-tion, practicing Bikram Yoga cultivates strong, balanced mental faculties of self control, concen-tration, determination and patience. When we become more fully aware, we can exercise choice in our response to daily pressures and thus create a more balanced life; physically, emotionally and spiritually.

How can you create New Beginnings? You play the most important role in your life both conciously and subconciously. Since you are the creator of events in your life you have the power to analyze your past and make changes for

the future. You have the incredible power to sculpt the life you want to live. Try not to be too critical of things you did not achieve yet. Take time to set your intentions for 2012 and beyond. I sug-gest you write down your intentions and be speci$c. Say them out loud and look at them everyday. ACT like you have already achieved everything you

want. Appreciate what you do well so you can take your good habits

and use them to create new habits that will serve you in

realizing your inten-tions. Commit

to planting the seeds to create your new

beginnings.

Why not start with one month of Bikram Yoga? A minimum of ten classes in a month is recom-mended to get the bene$ts of Bikram Yoga. As a beginner it takes three classes for your body to understand the proper approach to the posture and ten classes for your body to begin to work with the posture. With regular and consistent practice of at least three times per week, you will see improved health and wellness that will ben-e$t and improve all aspects of your life. Try it, you have nothing to lose and everything to gain!

“It’s never too late, it’s never too bad, and you are never too old or too sick to start from scratch and begin again.” ~ Bikram Choudhury

For more info Julie Havelock, Certi!ed Bikram Yoga Teacher and the owner of Sacramento Bikram Yoga located at 6350 Folsom Blvd., Sacramento, (916) 456-9642. H&F

JULIE HAVELOCK/CERTIFIED BIKRAM YOGA TEACHER

www.SacramentoBikramYoga.com

Visit our comfortable, spacious studio and meet our friendly, certified teachers. Begin your new healthy lifestyle!Julie Havelock, Owner/Director

SACRAMENTO’S Newest Yoga Studio

6350 Folsom Blvd. Sacramento, CA 95819916-456-YOGA (9642)[email protected]

VOTED BESTYOGA STUDIO 2011

SacramentoNews & Review


All classes are held at the Sacramento Ballet Studios located at:1631 K Street, Sacramento 95814

Any Class may be taken as an Open Division class except Choreography and Rehearsal. All Open Classes are based on availability and an evaluation by Lynlee Towne, School Principal. Call 916.552.5800 x100 to schedule a placement class.

For more information visit our website at: www.sacballet.org.


Not too long ago, an article in the New York Times began with this question and answer:

“Which is more mentally and physically demanding, ballet or football?”

Ballet, according to a 1975 study by Dr. James A. Nicholas in !e Journal of Sports Medi-cine. !e study, which examined 61 di"erent activities, ranked ballet most physically and mentally demanding, followed by bull#ghting and then football. (Erika Kinetz, NY Times, Sept 27, 2005)

!e landmark study carried out in 1975 used comparisons of strength, $exibility, agility, coordination and speed in activities ranging from football and bull#ghting to ice-skating, basketball and more. And yes, ballet was judged to be the most physically and mentally demanding of all those activities. !en, you add to that the elements of musicality, artistry and self-discipline, and you have the perfect form of exercise for those who want to chal-lenge themselves on all levels.

More recent studies have found correlations between dance training and key motor skills and mental processes - literally, learning to move helps us to learn other things, indicating that perhaps dance can actually enhance a young-ster’s learning ability. Education researcher Dr. Howard Gardner identi#ed seven di"erent types of “intelligences” — recognizing that di"erent people learn in di"erent ways. Among them are three that can be heavily in$uenced by dance training, by Gardner’s de#nitions:

to arrange and transform the world through the use of the body. It operates in various domains such as medical surgery, carpentry, or dance;

-nize symbols, in this case pitch (melody) and rhythm, to achieve self-expression and/or to communicate an idea. Emotional and commu-nicative goals are particular to music.

capacities to perceive the visual world accu-rately. !is includes the ability to recognize relationships between forms.

A study in the Journal of Aging and Physical Activity (2009, 17, 1-23) showed evidence that older adults can also bene#t from dance training — signi#cantly improving their aerobic power, lower body muscle endurance, strength and $exibility, balance, agility, and gait through dancing, and suggested that dancing might improve older adults’ lower body bone-min-eral content and muscle power, as well as reduce the prevalence of falls and cardiovascular health risks. In this case, the dance activity was not the more rigorous ballet idiom, but a dance practice adapted to the level of the participants.

Dance also has logistical advantages over many other types of exercise. As an indoor activity, it can be practiced year-round; there are gener-ally a wide range of locations and class hours

from which to choose; and you can #nd classes as rigorous or as relaxed as you feel right for you. If ballet is simply too esoteric for you, there is always jazz or tap dance, yoga, zumba or more, from which to choose.

Whatever your choice, and whatever your age, be prepared to work hard AND have fun doing it. In dance, there is something in the experience — the movement, the shared e"ort, the music — that unites you with the others in the class in a way that just “lifts you” — in mind, body and spirit.

So, if you are feeling the after-e"ects of a little too much holiday cheer, and are trying to #nalize your New Year’s resolutions, why not resolve to try something new — “take the leap” and try dance!

For more information about classes at the Sacra-mento Ballet, call: (916) 552-5800, ext. 100; or visit: www.sacballet.org. H&F

Why Not Make 2012 the Year of the Dance?B! G"#$ S%&'(, S)*")%#+', B)--#'

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Pumpkin is a very healthy food that is often overlooked except in the fall and during the !anksgiving and Christmas holidays. But

pumpkin is something we should all eat more often. !e recipes in this article o"er you some new ideas to use this healthy ingredient.

Diabetic-friendly but so tasty, these recipes are great and no one will even notice they aren’t made with sugar! !e pie is a di"erent twist on the tradi-tional pumpkin pie. !is Pecan Topped Pumpkin Pie is a chilled chi"on pie and the Pumpkin Oat-meal Nut Cookies are a tasty way to add healthy pumpkin to the traditional oatmeal cookie.

For more of Linda’s recipes and diabetic information visit http://diabeticenjoyingfood.blogspot.com Find her traditional dessert recipes at http://ladybugssweettreats.blogspot.com. H&F

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Delicious Diabetic-Friendly Recipes: Oatmeal Cookies and Chiffon PiePECAN TOPPED PUMPKIN PIE

1 9-inch unbaked pie shell 1 can (16-oz) pumpkin 2 large eggs 1/2 cup Splenda Granulated 1/2 tsp salt 1 tsp ground cinnamon 1/2 tsp ground ginger 1/4 tsp ground cloves 1 1/2 cups half and half cream Pecan Topping, recipe below 3 tbsp sugar-free maple-#avored syrup

Combine the pumpkin, eggs, Splenda, salt, cinnamon, ginger, cloves, and cream together in a large bowl. Beat to blend thoroughly. Pour the pumpkin mixture into the unbaked pie shell. Bake the pie at 400 degrees for 45 to 50 minutes until set. A knife inserted in the center will come out clean when the pie is done.Pecan Topping: 1/2 cup Splenda Brown Sugar Blend 1/2 cup $nely chopped pecans 1/4 cup all-purpose #our 1/4 cup butterCombine all the ingredients together, tossing with a fork until completely mixed. Sprinkle the topping mixture over the pie. Drizzle the maple-#avored syrup over the topping.Allow the pie to cool completely.

PUMPKIN OATMEAL NUT COOKIES 1 1/2 cups all-purpose #our 1/2 cup whole-wheat #our 1 1/3 cups quick oats 1 tsp baking soda 1 tsp ground cinnamon 1/2 tsp salt 1 cup butter, softened 1/2 cup Splenda Baking Blend 1/2 cup packed Splenda Brown Sugar Blend 1 cup canned pumpkin or cooked pumpkin puree 1 large egg 1 tsp vanilla extract 3/4 cup chopped walnuts or pecans 3/4 cup raisins, optional

Preheat oven to 350 degrees. Spray baking sheets with nonstick cooking spray; set aside.In a medium bowl combine the #ours, oats, baking soda, cinnamon, and salt; set aside.In a large mixer bowl beat butter, Splenda both white and brown, until light and #u"y. Add pumpkin, egg, and vanilla extract mixing well. Add the #our mixture and mix in well. Stir in the nuts and rai-sins, if using. Drop the cookie dough by rounded tablespoons onto the prepared baking sheets.Bake at 350 degrees for 14 to 16 minutes until cookie are lightly browned and set in the centers. Allow to cool on baking sheets for a couple of minutes then remove to wire racks to cool completely.Yield: 4 dozen cookiesEnjoy!


HEA

LTHAre you tired of getting sick during the winter or watching family members struggle

with colds, !u and pneumonia all year round? Have you or any of your family or friends been told that they need to boost your immune system but you don’t know how to create a plan to do it? Or have you been on a round of antibiotics several times in the last few years?

If so, now may be the time to learn how top health practitioners stay healthy even though they are around contagious germs all day long.

According to Dr. Donna Schwont-kowski, retired chiropractor and Master Herbalist, there’s a trick to this. Dr. Donna says, “By knowing how to boost your immune system from six di"erent angles, everyone signed up for the Natural Infection Busters Webinar series becomes a winner no matter how much they’ve been su"ering. If they don’t have access to vitamins and minerals or herbs, they can use foods to stop an infection. #e training could be the informa-tion people need to reach a turning point in their health.”

When someone experiences the $rst signs of colds, !u or infection they expect to be sick, but when you know what to do, you take action when you feel the very $rst symptom. It’s empowering to know what to do.

Your Six Defense MechanismsIllness invades the body in a number of ways. By strengthening the following six defense mechanisms, you can stay healthy and not be a victim anymore:

1 Foods And BeveragesSpeci$c foods have miraculous healing powers once you do get sick. Although many people are familiar with some of them, they may not realize that there’s a particular way to combine them for e%ciently and e"ectively getting well.

Learn simple drink recipes that have the poten-tial to kill hundreds of di"erent types of germs.

2 Vitamins and Minerals#ese nutrients can scare o" any microbe if they’re used correctly. Did you know that the Ebola virus killed those with a selenium de$-ciency? A multitude of research studies exists on how microbes need a particular envi-ronment to live in, and that environment invariably involves vitamin or mineral de$-ciencies. By learning a speci$c protocol that immediately boosts the immune system and knowing how to modify it for the circumstance, you can interrupt the microbe’s ability to repro-duce and feel remarkably di"erent by the next morning..

3 Medicinal HerbsHerbs are very speci$c. If you are faced with a cold or !u virus, only herbs with antiviral properties will work against it. If faced with a bacteria or fungal infection, you’ll need

di"erent herbs to put those microbes in the graveyard. Research studies have the answers, but do you have the answers in your time of need? Know how to tell the di"erence between a viral and bacterial infection and what herbs and how much to use for each type of infection.

4 Your !oughtsWhat is your pattern of thinking when you are $rst exposed to illness? How does it change? Your pattern of thinking could easily make you more susceptible to illness. Learn how to change your thoughts to ones of healing.

5 Your Connection to the Creator and LifeSpiritual matters can also in!uence your sus-ceptibility to illness. #ere are real bene$ts of blessing, forgiveness, and faith. Do you know the simple principles can keep you healthy and how to apply them when you have symptoms?

6 Your Environment at HomeBy modifying your home and o%ce environ-ment, you can decrease the number of viruses, bacteria and fungi in the air. Are you doing any of them? Discover six ways that you never thought of before.

#e Natural Infection Busters training is a series of three classes, each 1-1/2 to 2 hours long, which can be accessed online through webinars. An introductory teleseminar or webinar will be announced to kick o" the class at the website. In case you can’t make all the classes, you have the option to view them at your own leisure, and again if you have an infection. And you also have the option of get-ting all the webinars at one time, just in case you need to use the principles to heal an infec-tion right now.

“After attending these webinars and applying the information to your own life, I expect you to experience a quick improvement in health, fewer infections, and a better understanding of what to do when you get an infection. #e knowledge gained could be just as good as health insurance!” Dr. Donna says.

For more info, please go to www.HomeRemedies ForInfectionWebinars.com. H&F

This Winter, Beat Any Infection No Matter WhatB! M"#! C$"%&'(#


OPIN

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Another holiday season is down, and I, for one, say “Good riddance!”

to all that feigned good cheer and forced social interaction. Baaaahh Humbug!

Now, I know there is nothing new or original about some misanthropic, pseudo-intellec-tual like myself bemoaning the base spectacle and gross com-mercialism that is the holiday season; but the condition of “holiday sickness” is very real indeed, and a!ects millions of Americans each year.

"e symptoms range from low-level queasiness in the stomach every time “Jingle Bells” comes on over the radio or the super-market loudspeakers while you’re standing in line waiting to pay for some stupid back mas-sager your mom is never going to use or even take out of the box, to a much deeper and more serious kind of depression that is not simply to be caroled away. "is is the time of year not only of candy canes and succulent turkey dinners, but also of sui-cide and alcoholic relapse. Ho ho ho!

"e long-dormant holiday sickness usually manifests in early October, when well-meaning friends and co-workers begin badgering you about what you’re “going to be” for Halloween. When you try to explain that you have not even thought about it, and might, in fact, opt out of participating in such sartorial shenanigans, your enthusiastic, much-younger co-workers will cry, “But we’re going to take pictures this year!” and then proceed to accuse you of being an “old man” and an “old fuddy-duddy.” Try as you might, there is just no explaining that certain individuals of a more quiet, introspective nature don’t necessarily get such a kick out of showing up to work dressed as Lady Gaga or Luigi. "ey will continue to press until #nally you relent and agree to “come up with something.”

And when you do arrive to work dressed as Mark Zuckerman or Muammar Gadha#—all a$utter and proud of your creation—they look at you sideways and question the appropriateness of your attire. "en you realize that you have an important meeting with a client.

From October through December it’s one long procession of obligatory potlucks at work (I tell them I don’t cook; but already they seem bored with the excuse, and tire of my fruit salad); man-datory merriment and perfunctory gift-giving (my friends and family members lack nothing; I lack nothing; I don’t get the concept); endless lights and kitschy lawn ornaments and saccha-rine songs seemingly coming out of the sky; the

family feast that quickly devolves into a drunken shouting match over the merits of American foreign policy in the Middle East; I could go on and on. For some solitary souls like me, it’s all very overwhelming indeed.

It’s not that I mind buying a nice sweatshirt for my little nephew—a token of my love. It’s just that, years ago, I vowed to live a life of spiritual freedom—to not participate (as much as possible) in the crass, con-sumer culture that I saw all around me. For people like me, stepping into a crowded shopping mall—that teeming cauldron of avarice and vice—is as close to step-ping into the bowels of hell as I care to imagine. It’s the lack of humanity, the lack of civility, the lack of BEAUTY that I so detest.

Just go onto YouTube and watch a clip of that lady (I use the word loosely) spraying down her fellow

shoppers with pepper spray in order to get to the front of the line, or a clip of the hordes of shop-pers stampeding down the electronics aisle like the #rst day of the Running of the Bulls, and you’ll get what I mean. When I see such sights, I get the same sinking feeling in my stomach that I do whenever I walk through a casino, and I think, “Here is lifelessness: here is Death!”

"anksgiving seems to me the one holiday that has managed to retain a glimmer of dignity and grace. It is low-keyed, understated, and even elegant in its simplicity. It’s the most American of holidays and, paradoxically, the least gaudy. And if the Dallas Cowboys get whipped in front of a national audience on that blessed day, then all the better! H&F

The Holiday SicknessDAMON PAVEGLIO


FITNESS

Was Janus, the Roman God, a Cyclist?B! J"#$ B%&#'$'$

January, named for the Roman God Janus, is a transition time for many

in the cycling community. For some, looking back to miles logged, hills climbed, goals met or quietly left behind. For others it will be preparing for the coming year, new roads to !nd, new hills to challenge, new goals to be pursued. Janus, the two headed god looking back to the old, looking forward to the new. I bet he was a cyclist.

Whether it is re"ecting on to the past year, or looking to the future, what of the bike? What condition will it be in when called back to action?

A year riding for the com-muter may have already generated at least one form of tune up. Depending on the distance one has ridden the previous year. #e chain, cassette, tires, brakes and derailleurs should all be given attention. Looking back carefully will help prepare for the coming cycling season. Was the bicycle used last year still the right bicycle for this year? Is that mountain bike used more on the road than the dirt? What started as a bike bought to see if one would enjoy getting back into cycling turned into a bicycle in need of an upgrade. Does a pair of padded bicycle shorts still seem like a bad idea? How’s that butt of yours? How’s that tire repair kit? Still have patches? Is there still actually glue in that container? Still using a pump that pro-vides more frustration than air?

#e list can seem endless. But the reality is, the list is shorter than one might think. #e trick, of course, is to actually make a list, then follow through and check it. #e vast majority rides, thankfully, are enjoyed without incident. But isn’t wonderful to be prepared when needed? Oh, and by the way,

the bell you poo poo’d as silly, seems pretty cool on a crowded Saturday morning of cycling tra$c.

Please consider the !t of your bike. #is is always important no matter the time of year, but probably more so if a Christmas bicycle was found underneath this year’s tree. It may have been a carbon road bike, or a child’s new bike. Please consider the !t. A new year, new beginnings, deserve a new look. #at’s what Janus would do.#e coming year is paved with cycling potential. It may be a child’s !rst spring on a new bike, or the sea-soned commuter’s recommitment to cheating the gas

czars. Preparing for the forward face of Janus should be a cycling must. #ink about the ride ahead and what it is one will be riding upon. Does it, when all is said and done, make you happy? Is that hunk of metal actu-ally comfortable or something that is simply endured? Putting you foot on the pedal and pushing forward on two wheels should be met with joyful anticipation rather than dread.

A couple of New Year resolutions for consideration. How about using a helmet in 2012? How about lights? Vision is a beautiful thing. Being seen is even better yet. Ride the Amer-ican Bike Trail from end to end. Just why the hell not? At the end of your ride, eat more calories than you just burned o%. #umb your nose at con-vention. Why not be a little better person tomorrow than we were today. Just why the hell not?

Here’s to safe and happy year of cycling. Cheers!

Please visit the Natomas Bike Shop for all of your bicycle needs. 3291 Truxel Road #30, Sacramento, (916) 641-8640 or www.nato-masbikeshop.com. H&F

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2012

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S Sacramento Kings 2011-2012

DECEMBER OPPONENT TIME

Fri 16 @ Orlando 4:00pm

Sat 17 @ Miami 4:30pm

Mon 19 @ Charlotte 4:00pm

Wed 21 @ LA Clippers 7:30pm

Fri 23 vs Denver 7:00pm

Mon 26 vs Philadelphia 7:00pm

Wed 28 vs Chicago 7:00pm

Fri 30 vs LA Lakers 7:00pm

JANUARY OPPONENT TIME

Wed 04 vs Milwaukee 7:00pm

Fri 06 vs Miami 7:00pm

Sun 08 vs Orlando 3:00pm

Tue 10 @ Philadelphia 4:00pm

Wed 11 @ Toronto 4:00pm

Fri 13 @ Boston 4:30pm

Sat 14 @ Washington 4:00pm

Mon 16 @ New York 10:00am

Wed 18 vs Indiana 7:00pm

Fri 20 @ San Antonio 5:30pm

Sat 21 @ Memphis 5:00pm

Mon 23 vs LA Clippers 7:00pm

Wed 25 vs Denver 7:00pm

Mon 30 @ Utah 6:00pm

Tue 31 @ Golden State 7:30pm

FEBRUARY OPPONENT TIME

Thu 02 vs Portland 7:00pm

Sat 04 vs Golden State 7:00pm

Thu 09 vs Oklahoma City 7:30pm

Sat 11 vs Phoenix 7:00pm

Mon 13 @ Milwaukee 5:00pm

Wed 15 @ New Jersey 4:30pm

Fri 17 @ Detroit 5:00pm

Sun 19 @ Cleveland 3:00pm

Tue 21 @ Indiana 4:00pm

Wed 22 @ Atlanta 4:30pm

Tue 28 vs LA Clippers 7:00pm

MARCH OPPONENT TIME

Fri 02 @ LA Lakers 7:30pm

Sun 04 @ Phoenix 5:00pm

Mon 05 @ Denver 6:00pm

Wed 07 vs New Orleans 7:00pm

Fri 09 vs Atlanta 7:00pm

Sun 11 vs Dallas 6:00pm

Wed 14 vs Detroit 7:00pm

Fri 16 vs Boston 7:00pm

Sun 18 vs Minnesota 3:00pm

Tue 20 vs Memphis 7:00pm

Thu 22 vs Utah 7:00pm

Sat 24 @ New Orleans 5:00pm

Mon 26 @ Houston 5:00pm

Wed 28 vs San Antonio 7:00pm

Sat 31 vs New Jersey 7:00pm

APRIL OPPONENT TIME

Sun 01 @ Portland 6:00pm

Wed 04 vs Phoenix 7:00pm

Sat 07 @ LA Clippers 7:30pm

Sun 08 vs Houston 6:00pm

Tue 10 @ Dallas 5:30pm

Wed 11 @ New Orleans 5:00pm

Fri 13 @ Oklahoma City 5:00pm

Sun 15 vs Portland 3:00pm

Mon 16 @ Phoenix 7:00pm

Wed 18 vs San Antonio 7:30pm


2012

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SJANUARY 2012Date Visitor Home Time (PT) TV-NetworkTue Jan 17, 2012 Flames Sharks 7:30 PM CSN-CA(HD)

Thu Jan 19, 2012 Senators Sharks 7:30 PM CSN-CA(HD)

Sat Jan 21, 2012 Sharks Canucks 1:00 PM NHLN-US(HD), CSN-CA(HD)

Mon Jan 23, 2012 Sharks Oilers 6:30 PM TSN, CSN-CA(HD)

Tue Jan 24, 2012 Sharks Flames 6:00 PM CSN-CA(HD)

Tue Jan 31, 2012 B/Jackets Sharks 7:30 PM CSN-CA(HD)

FEBRUARY 2012Date Visitor Home Time (PT) TV-NetworkThu Feb 2, 2012 Stars Sharks 7:30 PM CSN-CA(HD)

Sat Feb 4, 2012 Sharks Coyotes 5:00 PM CSN-CA(HD)

Wed Feb 8, 2012 Flames Sharks 7:00 PM TSN, CSN-CA(HD)

Fri Feb 10, 2012 Blackhawks Sharks 7:30 PM NHLN-CA, CSN-CA(HD)

Sun Feb 12, 2012 Sharks Blues 4:00 PM CSN-CA(HD)

Mon Feb 13, 2012 Sharks Capitals 4:30 PM NBCSP(HD), TSN2

Thu Feb 16, 2012 Sharks Lightning 4:30 PM RIS(HD), CSN-CA(HD)

Fri Feb 17, 2012 Sharks Hurricanes 4:00 PM CSN-CA(HD)

Sun Feb 19, 2012 Sharks Red Wings 9:30 AM NBC(HD), NHLN-CA

Tue Feb 21, 2012 Sharks B/Jackets 4:00 PM CSN-CA(HD)

Thu Feb 23, 2012 Sharks Maple Leafs 4:00 PM TSN, RIS(HD), CSN-CA(HD)

Sat Feb 25, 2012 Sharks Predators 5:00 PM CSN-CA(HD)

Sun Feb 26, 2012 Sharks Wild 3:00 PM CSN-CA(HD)

Tue Feb 28, 2012 Flyers Sharks 7:30 PM CSN-CA(HD)

MARCH 2012Date Visitor Home Time (PT) TV NetworkThu Mar 1, 2012 Sabres Sharks 7:30 PM CSN-CA(HD)

Sat Mar 3, 2012 Blues Sharks 7:30 PM CSN-CA(HD)

Tue Mar 6, 2012 Oilers Sharks 7:30 PM CSN-CA(HD)

Thu Mar 8, 2012 Sharks Stars 5:30 PM CSN-CA(HD)

Sat Mar 10, 2012 Sharks Coyotes 5:00 PM CSN-CA(HD)

Mon Mar 12, 2012 Sharks Oilers 6:30 PM TSN, CSN-CA(HD)

Tue Mar 13, 2012 Sharks Flames 6:30 PM TSN, CSN-CA(HD)

Thu Mar 15, 2012 Predators Sharks 7:30 PM CSN-CA(HD)

Sat Mar 17, 2012 R/Wings Sharks 7:30 PM CSNCA(HD)

Mon Mar 19, 2012 Ducks Sharks 7:00 PM CSN-CA(HD)

Tue Mar 20, 2012 Sharks Kings 7:30 PM CSN-CA(HD)

Thu Mar 22, 2012 Bruins Sharks 7:30 PM CSN-CA(HD)

Sat Mar 24, 2012 Coyotes Sharks 7:00 PM CSN-CA(HD)

Mon Mar 26, 2012 Avalanche Sharks 7:30 PM CSN-CA(HD)

Wed Mar 28, 2012 Sharks Ducks 7:00 PM ALT(HD)

Thu Mar 29, 2012 Sharks Coyotes 7:00 PM NHLN-CA, CSN-CA(HD)

Sat Mar 31, 2012 Stars Sharks 7:30 PM CSN-CA(HD)

APRIL 2012Date Visitor Home Time (PT) TV NetworkTue Apr 3, 2012 Sharks Stars 5:30 PM CSN-CA(HD)

Thu Apr 5, 2012 Sharks Kings 7:30 PM CSN-CA(HD)

Sat Apr 7, 2012 Kings Sharks 7:30 PM NHLN-US(HD), CSN-CA(HD)


HEA

LTH If you’re a caregiver for your

mother who is aging and has med-ical problems, you know how

di!cult it is to rearrange your life around your mother’s needs. You’ve probably felt frustrated and wanted to give up yourself! All the extra hours to tend to your mother’s needs in addition to a regular job and family responsibilities will wear out anyone fast.

And thinking about taking time o" may seem out of the question. Who would care for your mom in your absence?

Well, the good news is that now there is help for those who meet certain criteria. #e government has actu-ally put aside money to help veterans’ spouses who are in need of care from family members. #at’s what we learned from Ed Allen, syndicated radio show host of KFBK’s show, Aging with Dignity.

Ed’s background is truly amazing. He’s been a veteran himself, has a $nancial planner background, and has seen plenty of people in the care-giving position who are ready to give up on hope that they’ll ever get a day of relief. Last year, Ed himself helped 400 people in this area $le the necessary paperwork to get the well-deserved bene$ts that they deserved. #e amount of bene$ts he helped people get amounted to $750,000 last year, and Ed didn’t take a dime of it. He helps the family of veterans out of the good-ness of his heart.

#e reason why they deserve it, Ed says, is because the spouse of the veteran put in active duty in the military. #e money is in a fund waiting to be tapped by the families and checks could start coming in within a few months.

#e funds available for this purpose are called Aid & Attendance and Household bene$ts. Aid & Attendance (A&A) is a bene$t paid in addition to monthly pension. #is bene$t may not be paid without eligibility to pension. A veteran may be eligible for A&A when:

!e veteran requires the aid of another person in order to perform personal functions required by everyday living, such as bathing, feeding, dressing, attending to the wants of nature, adjusting pros-thetic devices, or protecting himself from the hazards of his daily environment, OR!e veteran is bedridden, in that his disability or disabilities requires that he remain in bed apart from any prescribed course of convalescence or treatment OR!e veteran is a patient in a nursing home due to mental or physical incapacity OR!e veteran is blind, or so nearly blind as to have corrected visual acuity or 5/200 or less in both eyes, or concentric contraction of the visual "eld to 5 degrees or less.

Housebound is paid in addition to monthly pen-sion. Like A&A, Housebound bene$ts may not

be paid without eligibility to pension. A veteran may be eligible for Housebound bene$ts when:!e veteran has a single permanent disability evaluated as 100 percent disabling AND due to such disability, he is permanently and sub-stantially con"ned to his immediate premises OR!e veteran has a single permanent disability evaluated as 100 percent disabling AND another disability, or disabilities, evaluated as 60 percent or more disabling.

A veteran cannot receive both Aid & Atten-dance and Housebound bene$ts at the same time.

How Do I Apply?You may apply for Aid & Attendance or Housebound bene$ts by Department of Veterans A"airs (Not recommended) or complete the forms called, Information to Apply for Aid & Attendance and VA Form 21-2680 Informal Claim. Completed appli-cations can be emailed, faxed or mailed to this o!ce. Your best bet is to call Ed’s o!ce and In addition you will need to get the fol-lowing forms completed.

VA Form 21-2680 Examination for House-bound Status or Permanent Need for Regular Aid and Attendance. Must be com-pleted by a medical doctor but you should start the process to make it easier for the doctor.

Care Expense Statement. To be completed by Assisted Living Facility or Home Care Provider and also signed by the veteran or widow.

Bene$ts received may be up to about $1089 per month, so it’s worth it to $le the forms and see if you can get them.

#e best part is that Ed’s o!ce sta" can help you with these forms. He generally sets up appoint-ments for 30 minute intervals and it’s possible that this may be done on the phone if you’re not from the Sacramento area.

Get the bene"ts from this underused fund that you and your family deserve! Give them a call at 1-888-313-1010. H&F

Finally, There’s Help for Veterans’ Spouses Who Need CaregiversB! D". D#$$%, E&'(#"


NEW

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The new calendar can be a double-edged papercut. A new year brings both opportunity and the potential

for failure, all depending on what deci-sions you make for yourself. Life is all about you, and your decisions large and small, that create the person you become in the next 365 days. Just about everyone makes a resolution to change in this new month.

‘Resolve’ is the root of resolutions, which we make every January to help us over-come problems that we recognize, know need our attention and would be ben-e!cial to solve. Ideally, by February or March everyone should be !t, healthy and a lottery winner! However, we are all human beings and realistically make res-olutions we know will be broken. "at is just wishful thinking. Do you really want to change? Lose weight? Be happier? Whatever. Real change comes from per-sonal commitment. You make it happen.

So, !rst real commitment is required to change. Second, you must develop new habits in support of change. We are crea-tures of habit, so altering your routine is required. "ird, you must ‘practice what you preach’ to paraphrase the old cliché. How do these three ideas relate to martial arts training? Why is that important to you?

As Taekwondo martial artists we require a high level of commitment to partici-pate. We want you to train at Robinson’s, but only if you want to be here. As dis-cussed here previously, martial arts are like a big, supportive family. Everyone in the school wants you to succeed, and like that ‘double edged papercut’, like-wise they need you to support them in their success. Without a support system to help you change your routine, keeping a resolution becomes more di#cult, if not impossible. Going it alone is always an option, but having other people cheering you on is powerful incentive to keep going.

Secondarily, martial art training is learning styles and techniques for self-defense based on ‘habits’ or routines. "ese routines are learned behaviors that create ‘muscle memory’, allowing instant reactions to attack. By become a martial arts student at any age you learn to create new habits, more easily breaking down barriers to personal change throughout your life. Students learn ‘achievement’ as they develop and practice new routines in higher belt ranks. Achievement equals success in education, business, and life.

"ird, and !nally, everyone learns the same forms, but individuals excel in martial arts when they develop speed, accuracy and power from practice. "is individual excellence comes from a !rm commitment, a solid support system and ongoing practice. When you have created a personal environment that provides these three things, how can you fail?

Martial arts is self-defense training, but o$ers every individual the opportunity to change, to become better tomorrow than you are today. "at’s why people make resolutions isn’t it?

Come see some of the best TKD at the 2012 Sacramento Invitational Championship Tournament, coming up on Saturday, February 11th beginning at 9 am in the Dual Gyms at American River Col-lege. Tickets are $12.00 at the door and parking is FREE. Come talk with our students, visit a facility or drop in to watch a class in session any-time. Like many of the best things in life, discovering if Taekwondo can make your life better is free when you call me at (916) 783-3191 or visit http://robinsonstkd.com and click Contact Us. H&F

Making and Breaking Resolutions: It’s All About YOU

This is a great time to think about our lives, families and where we hope to !nd life taking us in the approaching New Year. Are you happy? Are you !t? Healthy? Do you have a great support system of friends? As we celebrate these holidays during December, many people will !nd a time to question where they are in life and where they really want to be. Finding the way, getting directions or discovering new choices often occurs as we meet with relatives and friends to share the spirit of goodwill for all this season celebrates. Whether celebrating Christmas, Kwanzaa or Hanukkah as your holiday choice, everyone shares a common bond –the desire to live a long, healthy life without danger and con"ict for those we cherish.

This holiday season I would like to give everyone who cares a free gift. This is a gift that will keep on giving as long as you desire to keep it. I will give you a chance to change your life, renew your health, raise your !tness and !nd a group of people that share a common bond. They have all discovered how much bene!t they get from their Taekwondo workout. If you desire to renew your !tness, get healthy, lose weight, improve your endurance and gain con!dence from the courage knowing how to defend yourself can provide –this is your free ride!

Check out www.robinsonstkd.com, click on Contact Us to register, and you will receive a 60 Day Free Ride. This is offer is only good through December 31st and will disappear like the old year on New Year’s Day.

“Happy Holidays and a Better New Year From The First Name in Family Martial Arts, Robinson’s Taekwondo”

Mark your Calendars now for this February 11, 2012 as the Sacramento Invitational Taewkwondo Championships take place for the !rst time ever at Memorial Auditorium!

Come talk with our students, visit a facility or drop in to watch a class in session anytime. Like many of the best things in life, discovering if Taekwondo can make your life better is free when you call me at (916) 783-3191 or visit http://robinsonstkd.com and click Contact Us. H&F

The Gift That Keeps on Giving


AUGUST EDITION 201035

On a recent episode of “America’s Funniest Home Videos,” (AFV) one of the top three submissions for the $10,000 prize was a video of the a!ermath of destruction a family’s pet dog had done

to their home. "is dog had destroyed an end table, ripped the frame o# a doorway, demolished a patio door screen and frame, shredded carpeting, broken glassware, and had literally “eaten” a three foot by four foot hole in the wall - destroying sheetrock, insulation, and framing in the process. He was a one dog demolition crew! I was horri$ed and appalled as I watched the video and listened to the mixture of giggles and gasps from the viewing audience. It was as if the poor, unsuspecting family shrugged their shoulders and said “Bad Dog, Bad Dog, Whatcha Gonna Do?”

"e more appropriate question, however, is “My dog, my dog, WHY do you do what you do?” "e answer to that question is not a simple one. Entire books have been written concerning “bad dog behavior.” And the truth is that every dog is di#erent, and therefore, there is no “pat answer” for every situation. However, a basic understanding of “Who dogs are, and How they behave” will lead us to some appropriate suggestions on how to handle di%cult and domineering dogs. If you su#er from “Bad Dog Syndrome,” this article will help you understand who your dog is (Alpha Dog Mentality), and teach you how to “reprogram” and your misbehaving dog. Soon you’ll be saying “Good Dog, Good Dog, Oh how I love you!” You can $nd the follow-up article “Bad Dog, Bad Dog” Part 2, in the Feature Articles section at K-9 Out$tters, A Division of Damascus Road Enterprises.

But before we proceed, if you su#er from “bad dog syndrome” with your family pet, make sure there isn’t an underlying medical condition. Take your dog to the vet, explain your problem, and ensure he/she is healthy, and doesn’t su#er from dental, intestinal, digestion, parasitic, or other problems. Once you $nd that your dog is healthy, the following information should prove helpful.

Dogs are, by nature, pack animals. Pack animal behavior is instinctive from before dogs were domesticated and lived in the wild. Every pack has a hierarchy, and every animal in the pack has duties, responsibilities, and expectations. Since your dog doesn’t live in the wild, he/she assumes you, your family, and other household pets make up the “pack.” Many times, “bad dog behavior” is a result of confusion over “Alpha Dog Status” or “Alpha Dog Mentality.” You must establish that you are the “Alpha” dog in the pack. You must also establish that other family members, to include the children, all rank higher in the pack than your dog does. "ere are many ways to e#ectively put your dog in his proper pack ranking. Here are a few suggestions, or rules, for handling domineering dogs, and establishing pack rankings:

1When you enter the house, make sure your dog enters last, even if you must put her on a leash. "is shows her where she ranks in the family

“pack.”

2 Alpha dogs want the run of the entire house. Make sure certain areas of the home are out of bounds for the dog. "at may include certain

bedrooms, the laundry room, bathrooms, or the den. "is helps the dog know you are master of the house, not him.

By Danny Presswood Copyright Danny Presswood, 2006 All Rights Reserved.

3Alpha dogs occupy high tra%c areas, like hallways and entryways. Don’t step over or go around the dog, nudge the dog and tell her to

move out of your way, and make sure she does so. "is lets her know who owns the space and who is in charge.

4Don’t allow your dog to DEMAND your attention. Dogs usually do this by climbing on your lap, or by nudging your hand or arm.

Make the dog sit, lie down, etc., and then give lavish praise and attention. Remember, you control when you give your dog attention, a#ection, and praise.

5Exercise control over your dog’s possessions. Take away all her toys, then give her a command, and when she obeys, give her the toy as a

treat. A!er she plays with it for awhile, take it away again.

6When you come home, make your dog greet you $rst. Ignore him until he does. He must be submissive to you, not the other way

around.

7 Establish dog eating times. In the pack, the Alpha dog always eats $rst, and then the other dogs eat. Make sure the family eats $rst, followed

WHATCHA GONNA DO? PART 1BAD DOG, BAD DOG,

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Equine Involvement !erapy Facility brings a new and unique approach to solving the ever-growing incidence of stress, depression and anxiety-related

problems.

Ever feel that you needed help but were reluctant to seek it? Counseling and involving horses provides an answer. It’s a therapy that is powerful, gentle, natural, holistic and out-standingly e"ective.

Animals are far easier to relate to than people, as they are non-judgmental, accepting and forgiving. Absolutely no previous knowledge of horses is required and a fear of them could be an advantage. Employing the natural per-ception, insight, intuition and instincts of the horse and combining them with very specialized counseling, and where appropriate adding hypnotherapy, opens the mind to the true nature of our problems, connects us with the

person we want to be and o"ers a solution. Horses can read us like an open book and show us how to re-write the pages.

!e Equine !erapy Involvement facility run by Jo Cor#eld, has produced some extraordinary results, as experi-enced by a man in his 40s who was su"ering from stress and depression after losing his house and wife. He said, “‘Working through my problems with Jo and the horses did not take my problems away but it did make me see every-thing from a very di"erent perspective, I now know this is a new beginning not the end and am looking forward to what the future has to o"er. !e horses helped me see that the way I think a"ects both my actions and experiences of life.”!e horses appear to read our thoughts, pick up on the imperceptible changes of our physiology caused by minute chemical responses in the brain and the constant vari-ations in the unseen energy #elds that surround us. !e horses are so perceptive to these changes that they can sense the tiny reactions made by the unconscious thoughts behind our conscious thoughts; it is these thoughts that often create the problems that need to be addressed.

A young woman in her 30s su"ering from very low self-esteem learned, that by mastering her thoughts and altering the energy they created, she could cause mirac-ulous changes to the way the 15-hand gelding, Comet, responded to her, and in so doing realized she could apply the same technique at work with her abusive boss.

B! J"#$$# C"%&'()*

When Other Treatments Fail, Use Horses to Overcome Emotional Health Issues


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A disruptive adolescent changed her attitude dramati-cally when she saw her behavior re!ected back to her, by Jo’s chestnut pony, Gus. "e pony helped her realize how destructive her behavior had been. She said, ‘I felt really intimidated by the pony’s attitude towards me and could #nally see that that was the e$ect I was having on other people. "is experience has made me far more aware of who I am. I don’t want to be this way anymore. "e pony’s attitude towards me changed completely when I was thinking in a more respectful and considerate way and it made me feel good about myself.’

"e horses o$er a perfect environment for adults, adoles-cents and children, one that encourages self-acceptance, a strong sense of pride in the tasks that are being completed and nurtures a feeling of real achievement, ful#llment and satisfaction; sometimes for the #rst time ever, o$ering release from some deeply rooted emotions. Anger, aggres-sion, low self-esteem and anxiety particularly, can be replaced by feelings of self-assurance, self-worth and self-respect.

Horses are extremely, intelligent, intuitive, sensitive ani-mals, which survive on the hyper-vigilance of the herd; they rely on the participation of every member to protect the safety of the herd from the potential threat of predators. Horses see and react to the conscious and unconscious

changes, incongruities, con!icts and emotions that we are constantly experiencing; they do not interpret emotion as we do, looking at it instead, as a vital message upon which to act. With the help of the counselor, Jo Cor#eld, the infor-mation gleaned from the horses’ reaction and behavior is used as essential material, to help the client become aware of where their problems lie and what needs to be done to overcome them.

Jo Cor#eld founded Hopethruhorses Equine Involve-ment "erapies; her therapy was developed from years

of research and working with and learning from her very special black mare, Bronwen. She completely over-came self-destructive, negative feelings from anorexia and Bulimia for many years.

"e healing power of horses has been well documented; these beautiful, peace-loving creatures, o$er a unique solution to problems relating to stress, anxiety or depression. As the pressures of everyday life increase, there is an answer in Equine Involvement "erapy that takes us back to the quiet realities of communing with animals as nature intended. "e combination of horses, counseling and hypnotherapy create a powerful and unique answer to depression, stress, anxiety and related problems, often achieving truly remarkable results.

For more info, see www.hopethruhorses.com. H&F


Grooming For Your Pet’s Health!" D#!$%&' A(( K)#(*+&(

PET

S

Is your dog or cat looking a little scru!y lately? Groomers everywhere are "nding that their customers are bringing pets in for grooming less frequently. It may seem like a good way

to cut back on expenses. After all, pet grooming is a luxury like a day at the spa, isn’t it? Actually, there are many excellent health bene"ts of good pet grooming you may not be aware of. If you have a long-haired dog or cat, you know about matted fur, the clumps that hang around the pet’s neck and behind their legs. Matted fur pulls and stretches the skin causing pain and agony to an animal’s every move. If the mat is not taken care of, it will actually rip the skin causing bleeding and possibly infec-tion. If matting continues, it will eventually cause scarring and bald patches. Cutting matts yourself is extremely dangerous. One slip of the scissors, and you may be racing to the nearest pet ER. Matts that are tight to the skin need to be shaved by a profes-sional groomer. #Because the pet must be shaved down to the skin, the procedure is time-consuming and more expensive. Debra, owner and groomer at Debra’s Doghouse, told me her shaver shorted out while removing matted fur "lled with sand. Regular visits to your groomer can decrease the stress on your pet and on your wallet. Cutting the pet’s nails is just as important to your pet’s health as it is to your own health. Germs from the litter box or from the dead thing your dog was playing with in the bushes will live under your pet’s nails. $en when you or your child is acciden-tally scratched, those same germs may enter the bloodstream. Keeping the nails trimmed and clean can lower the risk of scratches and infections. Because a dog’s nail bed grows out with the nail, waiting too long between clippings can be painful and bloody. #If you decide to

clip your pet’s nails, make sure your purchase a clipper designed for your pet. It helps to have someone hold the pet for you so your hands are free to focus on the job. If your pet is not used to having its paws touched, work on only one paw per session until she is used to it. Keep %our or corn starch nearby in case the nail bleeds. While grooming your own pet can be a good way for you and Flu!y to bond, professional groomers are trained to notice potential health risks early. #At each session, your groomer will look for foxtails that have a tendency to enter the skin, and parasites like %eas and worms that can a!ect your pet’s health, as well as the condition of the the pet’s fur which may detect disease. Most groomers also o!er extra services such as dental and anal gland care. Choose a groomer that you and your pet become familiar with, and who will notice any new changes. If you don’t have time to drop your puppy o! at the grooming shop, there are many mobile groomers who will come to your front door. Some pets need to be brushed daily or weekly depending on your pet’s type of fur. If your pet is not used to brushing, start out with short sessions and build your way up. Add the pet’s favorite treat after a few brush strokes and before you know it, your pet will bring you the brush.

$ere are many self-serve dog washes which supply the tub, the shampoo, the towels and the cleanup. Make sure the shampoo is intended for your type of pet. $e wrong shampoo and too fre-quent of bathings can strip your pet’s fur of natural oils. A good creme rinse can help in deterring matts.

Trimming your pet should be left to a professional. Debra says, “the consumer shavers, which may pull or break the fur, are not the same as the professional blades. And if you don’t have knowledge of skin !rmness and anatomy, you may end up paying much more in vet bills to have your pet stitched up.” If you insist on learning pet grooming, ask your professional for helpful tips. H&F


What I’m about to tell you may come as a shock. Antidepressants work little better than placebos, are dangerous and expensive, and may make the problem worse in the long run. !ere are

many safe and e"ective drug-free treatments for depression.

Depression symptoms can range from mild to very severe. Some forms of depression are caused by physical or medical problems, which should be ruled out or treated directly. Situational depression is best treated with counseling or cognitive behavior therapy.

!ere are just two little problems: the #rst one is that few people realize just how e"ective the alternatives are; the second problem is that just knowing about these treatments is not enough—you must put them into action. !is takes a bit more e"ort than swallowing a little pill every day, but it’s well worth it. Part One of this article will focus what to do; Part Two will focus on overcoming self-sabotage.

Of course, these are not really secrets. !ey are techniques or approaches that just need to be more widely appreciated and utilized. !is approach is holistic and comprehensive, but don’t feel that you have to do everything. I recommend that you pick one of these seven approaches and go with it, taking baby steps to get started. Add in the other approaches as you build on your early success. I like to think of all seven of these as a mountaintop and the easiest and most e"ective approach is to start at the top:

1. Finding Meaning—!is is our personal journey of coming to peace with our beliefs and identifying and living our core values. If we lose our passion or sense of meaning in life, we risk becoming depressed. !e antidote is to #nd a purpose larger than yourself and to reclaim your joy.

2. People Power—Connecting with family, friends, and community gives a tremendous boost. Loss of a loved one is a common trigger for depres-sion. Having even one close friend that we can con#de in makes all the di"erence. Our brains are made to connect with other people. Giving and receiving support is essential.

3. Happiness and Money—Happiness is another antidote for depression and psychologists have found over 15 happiness boosters, ranging from authentic spirituality to healthy diet. Financial hardship is another big trigger. We must develop a healthy attitude towards money and confront our money shadow. More about this shadow in Part Two.

4. Feed Your Head—Support your brain and challenge your mind. Our brain is a uniquely sensitive organ that is supported by healthy eating and living. We actually grow new brain cells by challenging our mind and continuing to stay open to new experience. Some forms of coaching, coun-seling, and especially cognitive behavior therapy have proven e"ective.

5. Exercise: !e Spark—Being physically active creates an upward spiral of improved mood and energy level, increased #tness and strength, and perhaps most important of all— healthier brain function. Exercise is more e"ective than any drug for treating most forms of depression. I recom-mend cardio or aerobic exercise, working up to 30 minutes a day or more,

at least #ve days a week. To boost your bene#ts, consider adding interval and strength training.

6. Nutritional Supplementation—Knowing what supplements to take can literally save your life. Particularly important for depression are omega-3 oil, B complex vitamins (especially B6, B12, and folic acid), and higher doses of vitamin D. I’ve seen some of my patients improve almost immedi-ately with this combination.

7. Authentic Diet—Discover the diet that is uniquely right for you. Med-iterranean-style cuisine is the most researched and successful diet on the planet. Also consider doing an allergy-free detoxi#cation program periodically.

John M. Kalb, M.S., D.C. is a chiropractic physician, speaker, educator, scien-tist, and health coach. He has just released his new book, Winning at Aging. Go to [email protected] for more information. H&F

MEN

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B! J"#$ K%&', D.C.

Seven Secrets For Depression Relief: Part 1

P L A S T I C S U R G E RY

Kimberly HenryMD4626 2nd Street Suite 140 Davis

530.756.7663W W W . D R K I M B E R L Y H E N R Y. C O M

2009 NOMINEE BEST OF THE BAY KRON TV 4

VOTED ONE OF MAR IN COUNTY’S BEST P LAST IC SURGEONS North Bay Bohemian 2009, 2008, 2007, 2006

BOARD CERT I F I ED|AMER ICAN BOARD OF P LAST IC SURGERY|AMA|THE CAL I FORN IA P LAST IC SURGERY SOC IE TY

I T ’ S Y O U R T I M E

“I met with a few doctors but loved the staff and Dr. Kimberly Henry. She is amazing at what she does…providing the best results I have ever seen. I would recommend her to everyone I know.” ~Vikki F.

“I am delighted with the results of Dr. Henry’s work on me and recommend her without reservations.”

~MLP

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